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Wednesday, April 23, 2014

High Protein Vegan Foods

A well-balanced vegan diet including whole grains, fruits, vegetables and high-quality, plant-based proteins offers all of the nutrition required for adults or children. Vegan foods, including grains, nuts, seeds, beans and meat alternatives such as TVP (textured vegetable protein), are healthier protein sources than their meat counterparts. Add this to my Recipe Box.

Benefits

High protein vegan foods are generally more healthful and less expensive than their animal-derived counterparts. Plant-based proteins are more likely to be cholesterol-free and far less likely to increase the risk for hypertension, high cholesterol and heart disease when compared with animal-based proteins.

Misconceptions

Early, now-refuted research led people to believe that plant proteins were inferior to animal proteins and that vegans could not acquire sufficient protein from a plant-based diet. This has been disproved.

Types

There is a wide variety of high protein vegan foods, including tempeh (41 g of protein per 1 cup serving), tofu (20 g per 1/2 cup), beans (14 to 20 g per cup), soybeans (14 g per 1/2 cup) and almonds or flaxseeds (8 g per 1/4 cup).

Considerations

There is some concern that vegans can develop a vitamin B12 deficiency. The recommended daily allowance for vitamin B12 is very low (2.4 micrograms per day for adults) and can be obtained through nutritional yeast, fortified cereals and nondairy milk alternatives, some meat substitutes and dietary supplements.